Day: September 13, 2015

Healthy Bones Recipe

Healthy Bones Recipe

by Dr. Pamela Frank, BSc, ND

Healthy, strong, resilient bones require considerably more care than just loading up on calcium. Many factors contribute to healthy bones just as many factors contribute to osteoporosis.

Here’s my recipe to maintain healthy bones:

  1. Take 30 minutes per day outdoors (for vitamin D production)
  2. Add half an hour of weight bearing exercise like walking, jogging or weight lifting (to stimulate bone growth)
  3. Mix in a liberal amount of daily stress reduction techniques – yoga, tai chi, stretching, breathing exercises, meditation, walking (stress pulls minerals out of your bones, avoid it as much as possible)
  4. Serve with a healthy diet including lots of leafy green vegetables (kale, collard greens, Swiss chard, rapini, spinach, baby romaine and spring mix salad) for a full range of bone building minerals, plus these have vitamin K that helps keep all those wonderful minerals IN the bones and teeth.
  5. Garnish with well prepared bone broth.

If osteoporosis is already a concern, you will require more aggressive naturopathic treatment to reverse the condition, then these tips can be used to maintain healthy bones.

Advertisements

Water, Water Everywhere

by Dr. Pamela Frank, BSc, ND

I often get asked what type of water is the best to drink. I think ANY kind of water beats getting dehydrated so if the only water available is tap water – drink it. Distilled water gets promoted for health properties, but in my opinion it’s dead water. While the distillation process removes impurities, there’s no mineral content to it. If we were living more naturally, we would be drinking from rivers and streams that naturally contain trace amounts of minerals. There is some concern that drinking de-mineralized water may cause the body to pull minerals from the tissues (like bone) to balance out the lack of minerals in the water. Studies haven’t shown this to occur to any appreciable extent, but perhaps even to a minute extent over extended periods of time, this may be problematic. My opinion is that spring water from a good quality source is the best choice and preferably packaged in glass bottles to avoid the pthalates from the plastic bottles.

Bowels and Blueberries

by Dr. Pamela Frank, BSc, ND

Studies show that blueberries contain a substance that seems to be protective against colon cancer. Blueberries are nutritional powerhouses full of antioxidants that help protect eyesight and the heart, prevent aging and now are shown to help prevent cancer. I try to incorporate them into breakfast at least 3-4 times per week.
Frozen blueberries may be better for you than fresh because they are often wild (meaning organic) and the freezing process actually breaks down the cell wall making it easier to obtain the nutrients from the inside. All my life I’ve loved blueberries – now I know why!

MSG and Obesity

by Dr. Pamela Frank, BSc, ND

There are at least 1500 scientific articles on MSG. In rats, there is overwhelming evidence of brain damage, retinal damage, hypothalamus damage, induced obesity and diabetes. Just two doses of MSG during the second half of pregnancy damage the developmental process, appetite control and various hormones in the offspring of rats. MSG consumption is used to induce obesity in animals!
Incidentally, monkeys are at least as sensitive to MSG damage as are rats. Personally, I love good Chinese food (not the greasy, MSG crap). If it’s well prepared I think it’s healthy – lots of dark green leafy vegetables and protein. Stay clear of the MSG and if you having rice make it only a very small serving and enjoy!

The Problem with My Parents

by Dr. Pamela Frank, BSc, ND

Don’t get me wrong, I love my mom and dad, but some times I’m surprised by just how naive they are about news relating to health issues. My mom last week said to me “Did you see the news story about how multivitamins can be bad for your health?” I had seen it and for about a millisecond paid attention to it, until it was blatantly obvious that it was just a lot of baloney. The item suggested that multivitamins can contain amounts of vitamins and minerals that are different than what is printed on the label. This is absolutely true and often true of poor quality “drug store” multivitamins – the kind that I’m always advising my clients against. The news item suggested that because of this they may be harmful – which is likely untrue. Most drug store multivitamins contain amounts of vitamins and minerals that are low and often forms of vitamins and minerals that are poorly absorbed. They likely won’t do any harm but probably won’t do any good either.

If you want a quick gauge for how good your multivitamin is, check to see if the calcium is in the calcium carbonate form and the magnesium is in the form of magnesium oxide. These are both very poor quality, very cheap and very poorly absorbed forms of these minerals – the hallmark of a poor quality multi. Better absorbed forms are calcium citrate and magnesium citrate or magnesium glycinate.

And don’t be like my mom – if you hear negative stories in the news about vitamins, take it with a grain of salt. The media sensationalizes these stories because they are more juicy than reporting on the 100 other studies that show that multivitamins help protect against cancer, cardiovascular disease and diabetes. Don’t expect to see the headline “Multivitamins Are Good For You” any time soon. Also, the conspiracy theorist in me suggests that when Pharmaceutical companies pay big bucks for advertising during the evening news, the health news stories are probably not going to be in favour of good preventative medicine like taking a multivitamin every day – but maybe that’s just me.